Stonewall Week 8
Monday 8/2/21
A. Bench Press:
10-10-10-10
*All reps between 60-70% of 1RM or 6-7 RPE
B. 3 Rounds For Time:
10 Wall Walk
20 Hang Power Clean 115/85
100 Double Under
Extra Credit - Lower Body Strength Support Tester:
Test 1:
Establish a 6RM Weighted Pistol (3&3)
*All six reps must be complete in a 30s window
Test 2:
Find a Max KB Complex in 10 Minutes:
6 Double KB Deadlifts
6 Double KB Russian Swings
6 Double KB Cleans
6 Double KB Front Squats
6 Double KB Front Rack Reverse Lunges
*Complex must be complete unbroken
As expected this week we have a de-load . . . in some places. In others, expect to see some test of intensity as we work towards retest week next week. This week’s Bench session brings us four sets of ten. The goal is that these reps are performed under control and with intention. They should not feel hard, nor should we rush through these, aim to dial in positions across moderate volume today.
Wall Walks? Yep, it looks like they are here to stay. This workout will tax everything form the waist up. Having quality movement as well as an effective pacing strategy is key. We all know the cumulative effect of wall walks can be fatiguing. A few breaks even in the first round could pay off big time as we turn the corner into the final round of today’s workout. In addition to overall shoulder fatigue, grip will become a factor as we progress past the half way point. Be smart, break it up and get ready to grind.
Tuesday 8/3/21
A. 2K Row Progression - De-load:
5K Row @ Aerobic Effort
*Target pace is your average recovery pace from our 2K Row Progression
B. Gymnastic Strength:
3 Rounds For Quality:
6-8 Ring Dips
30-45s Planche Lean Plank Hold on P Bars
6-8 Strict Chin Ups
12-15 Supinated Barbell Curls
*Move through 3 Rounds @ Steady Pace
*Rx+: Weighted Dips and Chin Ups
This weeks 2k Progression brings us a 5K. But don’t worry, this isn’t a 5K time trial. Instead, this is intended to be a recovery row to get your body flushed and primed for next week’s test. The goal pace for today’s row is within the range of our recovery pace from our progression. At no point during today’s row should we come close to hitting a wall. Keep it smooth.
This week’s gymnastic strength work will put on the final touches leading into re-test week. Aim for strong positions within the rep ranges. If those rep ranges are extremely attainable then let’s add a little weight to the movement. This should only be the case if we can hit the end ranges under pristine control.
Wednesday 8/4/21
A. Conventional Deadlift:
Every 3:00 for 5 Total Sets:
2 Library Deadlifts @ 90%+ of 5RM
B. For Time:
9-7-5
Overhead Squat 155/105
Ring Muscle Up
Rx+: 185/125
C. Extra Credit - Aerobic Support
Every 2:00 Until Failure:
400m Run
*Rest remainder
This week we have our final week of library lifts and our final chance to test the water and start putting a plan together for next week’s re-test. Although we are getting heavy here, the goal is still to maintain ultimate control to the floor for each rep including the second rep by not dropping it to the floor.
Thick and quick, this workout should be attacked in precise and controlled sets. The goal for the Overhead Squats is to go unbroken while we will likely need to break our Ring Muscle Ups into several small sets. When breaking a movement like the RMU into small chunks, we often get caught visiting the chalk bucket or loosing focus on how long our rest periods are actually taking. We encourage you to set a time for each break and stick to it even in the final rounds.
Thursday 8/5/21
Olympic Weightlifting
A. Snatch EMOM:
15 Minute EMOM:
1 Snatch
*All sets between 65-75%
B. Clean and Jerk EMOM:
15 Minute EMOM:
1 Clean and Jerk
*All sets between 65-75%
C. Structural:
3 Rounds for Quality:
50FT Single KB Waiters Walk (R)
5-8 Single Arm Dumbbell Cuban Press (R)
50FT Single KB Waiters Walk (L)
5-8 Single Arm Dumbbell Cuban Press (L)
20 Banded Face Pulls Red/Blue
*Move Through 3 Rounds @ Steady Pace
This week brings us a unique opportunity and a large amount of exposure to moderate loading in a very complex movement. The goal is to keep the percentages moderate and really clean up the form moving into re-test week. The value here lies within the repetition, not loading. Use this as a chance to attack weaknesses and make small adjustments on this elegant and intricate movement.
Gymnastics Class
Feast Members, please check SugarWOD for this week’s Gymnastic Programming.
Friday 8/6/21
A. Upper Body PUMP De-Load:
10 Minute EMOM:
3 Strict Press
*All sets between 70-80% of established 3RM
B. Functional PUMP Interval:
3 Rounds - Each for Reps:
1:00 Max Air Bike Arms Only
15 Push Ups
Max Reps Double KB Thruster 16/12KG
*Rest 3:00 between sets
Extra Credit - Mixed Aerobic Work:
For Time:
800m Run Into..
30-20-10
Cal Ski
Cal Row
Cal Bike
Last week to clean up any last minute technique work so take advantage of it. These strict press reps should fell tough but we shouldn’t encounter any failures. Start closer to the 70% range and only increase the loading if you are really feeling it.
Saturday 8/7/21
25 Minute AMRAP in Teams of Two:
50 Cal Air Bike
50 Back Squats 135/95
50 HSPU
*Every 5:00 Stop and Perform 16 Burpees Over Erg
